By HELEN W. SMITH

By HELEN W. SMITH

Eitmalon Afent, Home Economics

Salads are one of the most versatile menu items. They can be sweet or savory, light or hearty and can be served as an appetizer, a side dish, or a main dish.

The following salad dressing are either fat-free or have had the amount of fat reduced. As a general rule, use low-carloie mayonnaise when making foods like tuna salad or potato salad to reduce the amount of fat and calories. Try using buttermilk, low-fat yogurt, tomato juice, or even orange juice for fruit salads as a base for a salad dressing instead ' of oil. It will mean less fat and a new flavor.

To reduce the sodium content of homemade dressings, use less or omit salt or substitute herbs for the salt. Use low-sodium soy sauce and low-sodium Worcestershire sauce.

Remember, a dressing should enhance, not overpower, a salad, so use it sparingly. When dining out, request the salad dressing on the side, so you can control the amount that you eat.

The following recipes are from the American Heart Association’s Cookbook and The Low-Fat Way to Cook by Southern Living.

Salad Dressing

2 tablespoons Dijon mustard

2 tablespoons red wine vinegar

6 tablespoon oil

Blend mustard and vinegar. Add oil one tablespoon at a time.

Yield: 1/2 cup. Approx. Cal/Serv: 1 tablespoon: 95.

Honey Mustard Dressing

1 (8-ounce) carton plain nonfat yogurt

1/3 cup nonfat mayonniase

1/3 cup honey

21/2 teaspoon Dijon mustard

2 1/2 tablespoons coarse-grained mustard

11/2 tablespoon rice vinegar

Combine all ingredients in a small bowl, stirring well with a wire whisk. Cover and chill yogurt mixture thoroughly. Serve as a dressing with salad greens or assorted sliced i fresh fruits, or as a dipping sauce for broiled, roasted, or grilled poultry. Yield: 1 3/4 cups (22 calories-eight percent from fat-per tablespoon). (